Morning sickness is the nauseous feeling commonly experienced during the first trimester. It usually starts in the morning and wears off as you become active throughout your day. While not all morning sickness remedies may work for you, there are several options you can try to find some relief.
Morning Sickness Relief: A Day in the Life
In the Morning:
Allow yourself plenty of time to get out of bed. If you usually get up at 6:00 a.m., set your alarm for 5:00 a.m. It is a good idea to keep a stash of crackers or dry cereal by your bed so you can put something in your stomach as soon as you wake up. Get out of bed slowly as you start your day.
During the Day:
Eat small meals throughout the day to avoid getting too full or too hungry. Progesterone slows the speed of food passing through your digestive tract. To further prevent your stomach from getting too full or too empty, drink fluids a 1/2 hour before or after meals, but not with meals. Also make sure to drink fluids throughout the day to avoid dehydration.
Get plenty of rest when you can. This is especially important if you have to get up early in the morning. However, DON’T take a nap right after a meal because this can increase nausea.
Avoid foods or smells that make your nausea worse, and avoid being in warm places, which can increase your nausea.
In the Evening:
For dinner avoid spicy, greasy foods. Prepare foods that are bland and do not have a strong odor. You may have to avoid cooking for the first trimester.
Most importantly, go to bed early! You need your rest to have the energy to get up early and do it all over again. If you happen to wake up in the middle of the night to go to the bathroom, try to eat something small from your bedside stash.
Morning Sickness Relief: Suggested Meals
- Cold foods (sandwiches, raw vegetables, salad when properly prepared to prevent listeria)
- Bland foods (chicken soup, broth, plain baked potato)
- Plain vegetables or fruits
- Keep meals small, but eat as frequently as you need.
Morning Sickness Relief: Suggested Snacks to Eat
- Lemons (Eat them, suck on them, or sniff them.)
- Ginger (ginger ale soda, ginger tea, ginger jam on toast, ginger snaps)
- Peppermint tea
- Flavored popsicles
Morning Sickness Relief: Treatments & Supplements
Preggie Pops: lollipops in flavors known to reduce nausea. (Available flavors include ginger, mint, lavender, sour raspberry, sour lemon, and sour tangerine).
- A natural way to ease nausea
- Drug free and doctor recommended
- Great for labor
- Alleviates dry mouth
- Quick energy boost
Sea Bands: wristbands that use acupressure pulse points to fight nausea.
- For all forms of nausea, including morning sickness
- No drugs and no side effects
- Used by doctors and hospitals
- The only clinically tested wristband
- One size fits all
Relief Band Device: device that can be worn continuously for relief of mild to moderate nausea and vomiting associated with pregnancy.
Vitamin B6: Taking Vitamin B6 (50 mg) daily has been shown to help with pregnancy-induced nausea.
Talk with your health care provider about any supplements and treatments for morning sickness. If morning sickness is so severe that you are constantly throwing up and not keeping anything down, consult your health care provider about the possibility of having hyperemesis gravidarum.
Last Updated: 2/2015
Compiled using information from the following sources:
Williams Obstetrics Twenty-Second Ed. Cunningham, F. Gary, et al, Ch. 8
American Academy of Family Physicians, http://familydoctor.org